Black Bean Burgers

Vegetarian
Dairy Free
Health score
14%
Black Bean Burgers
45 min.
8
582kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying dish? Look no further than these mouthwatering Black Bean Burgers! Perfectly crafted for vegetarians and those seeking a dairy-free option, these burgers are not only packed with flavor but also brimming with wholesome ingredients that will leave you feeling nourished and energized.

Imagine sinking your teeth into a juicy, homemade burger that combines the earthy richness of black beans with the aromatic freshness of basil and cilantro. Each bite is a delightful explosion of textures and tastes, enhanced by the smoky notes of red pepper and the satisfying crunch of toasted buns. Whether you're hosting a summer barbecue or simply craving a hearty meal, these burgers are sure to impress your family and friends.

With a preparation time of just 45 minutes, you can whip up a batch of 8 scrumptious patties that are perfect for sharing. Not only are they a feast for the taste buds, but they also offer a balanced caloric profile, making them a guilt-free indulgence. So, roll up your sleeves and get ready to create a dish that will not only satisfy your hunger but also leave you feeling good about what you eat. Dive into the world of plant-based goodness with these Black Bean Burgers, and let your culinary creativity shine!

Ingredients

  • 0.3 cup basil chopped
  • cup breadcrumbs fresh
  • 0.3 cup cilantro leaves chopped
  • 0.3 teaspoon pepper red crushed
  • 1.3 cups black beans dried picked over rinsed drained for 4 hours and
  •  eggs lightly beaten
  • 0.3 cup farro 
  •  garlic minced
  • servings kosher salt 
  • 3.5 tablespoons olive oil extra virgin extra-virgin
  •  onion diced finely
  • 0.3 teaspoon pepper freshly ground
  • servings onion red sliced for serving
  •  portugese rolls toasted
  • servings vegetable oil for sautéing

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a saucepan, cover the beans with 2 inches of water. Simmer over moderately low heat, stirring occasionally, until tender, about 1 hour; add water as needed to keep the beans covered by 2 inches. When the beans are tender, season them with salt and let stand for 5 minutes; drain.
  2. Meanwhile, in a saucepan, heat 1/2 tablespoon of the olive oil.
  3. Add the farro and cook over moderately high heat, stirring, 2 minutes.
  4. Add 1 1/2 cups of water and a pinch of salt and bring to a boil. Cover and simmer until the grains are al dente, 30 minutes.
  5. In a small skillet, heat the remaining 3 tablespoons of olive oil.
  6. Add the diced onion and cook over moderate heat until softened.
  7. Add the crushed red pepper and garlic and cook until fragrant, 2 minutes.
  8. In a food processor, pulse all but 1/2 cup of the beans to a chunky puree; transfer to a bowl. Fold in the remaining 1/2 cup of beans, the farro, the onion mixture, eggs, bread crumbs, basil, cilantro, pepper and 1 teaspoon of salt. Form the mixture into 8 patties. Cover and refrigerate for 30 minutes.
  9. In a large, nonstick skillet, heat 1/8 inch of vegetable oil.
  10. Add the burgers and cook over moderate heat, turning once, until browned and heated through, about 6 minutes.
  11. Transfer the burgers to the buns. Top with the Smoky Red Pepper
  12. Spread and the onion slices, close the burgers and serve.

Nutrition Facts

Calories582kcal
Protein11.44%
Fat37.88%
Carbs50.68%

Properties

Glycemic Index
36.38
Glycemic Load
24.43
Inflammation Score
-7
Nutrition Score
18.775217263595%

Flavonoids

Petunidin
4.67mg
Delphinidin
5.61mg
Malvidin
3.22mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.44mg
Kaempferol
0.45mg
Myricetin
0.03mg
Quercetin
14.23mg

Nutrients percent of daily need

Calories:581.58kcal
29.08%
Fat:24.7g
38.01%
Saturated Fat:3.65g
22.81%
Carbohydrates:74.35g
24.78%
Net Carbohydrates:65.44g
23.8%
Sugar:8.85g
9.83%
Cholesterol:40.92mg
13.64%
Sodium:607.25mg
26.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.79g
33.57%
Iron:13.46mg
74.8%
Folate:170.04µg
42.51%
Fiber:8.91g
35.64%
Vitamin K:37.35µg
35.57%
Manganese:0.67mg
33.69%
Vitamin B1:0.46mg
30.46%
Phosphorus:190.63mg
19.06%
Magnesium:73.33mg
18.33%
Copper:0.37mg
18.29%
Potassium:623.35mg
17.81%
Selenium:11.31µg
16.16%
Vitamin E:2.28mg
15.17%
Zinc:1.76mg
11.7%
Vitamin B6:0.23mg
11.7%
Vitamin B2:0.19mg
11.4%
Vitamin B3:1.98mg
9.91%
Calcium:95.77mg
9.58%
Vitamin C:5.47mg
6.64%
Vitamin B5:0.63mg
6.32%
Vitamin A:159.97IU
3.2%
Vitamin B12:0.15µg
2.42%
Vitamin D:0.22µg
1.47%
Source:My Recipes